11 Oct 5 FLEX Tips for the Bike
The bike is a key component of the FLEX56 Method. Whether it’s a slow, steady hill climb or a short distance challenge- the bike is a guaranteed way to challenge and change your body. Although it might not be everyone’s favorite, we think it’s a great tool. We’ve put together a list of five tips that will help you get your most out of your time on the bike.
- Make sure your bike is at the appropriate settings. Before you get on any bike during class, make sure it is at the proper height, the handle bars are where you would like them and the seat is at the correct distance from the handles. As a general rule of thumb we encourage clients to place the seat at hip level. If you have to hyperextend your leg to pedal, it’s too high. A slight bend in the knee is always best.
- You have to do the work. Unlike the treadmill, you have to power the bike. That means you are one hundred percent in control of how hard you work and how fast you go. It may be easy to lose your focus, but while on the bike do your best to stay totally present.
- Form is first. Our favorite cues will put you in the best form and alignment while you are on the bike. Shoulders are back, chin is off the chest, gaze is out in front of the bike, weight is in the seat of the bike, not in the handle bars.
- RPMs matter. The top number on the screen of your bike stands for Revolutions Per Minute. This is how we judge how fast we are moving. The higher the RPM, the “faster” you are spinning the wheel. Thus, the higher the RPM, the harder you work. If you reach the instructors suggested RPM during an interval, feel free to try for 5-10 higher.
- Pedal properly. We often see FLEXcitizens pedaling the bike with pointed toes. The best form is when you pedal down with your heel followed by pulling up with your toes. This circular motion recruits all of the major muscle groups and is a much more effective way to bike.